The Starbucks Special

Gloom Mountain needed a wake up call and “The Starbucks Special” was the answer.  No doubt that this coffee was free, but most importantly it was earned.  There were 3 different offerings on the menu.  The energy from the double was all the PAX needed to start the week flying high!

The highlight of the day was Mr. Moore showing up to be the 100th FNG to workout with us.  With a first name of Benjamin, I’d have to say “Franklin” was meant for this slot. He was a phenomenal addition to the 7 local PAX that made this morning great.

The Crew

Q – Jiffy

Tinactin, Barney Fife, Happy, Whammo, Edge, Sloss, and

FNG Franklin

Decaf (Warm Up)

  • IC (in cadence) Imperial Walker
  • IC Ray Lewis
  • OYO (on your own) LBCs (little baby crunches)- 30
  • SC (single count) Merkins – 25
  • SC Squats – 30
  • IC – Little Arm Circles – 16

Blonde Roast

  • Run to Simmons
  • Merkins while 2 groups run stairs
  • Squats while 2 groups run stairs
  • Run back to playground at Gwin

Columbian Double Shot Espresso (Partner QT)

Groups of 2 have to complete the total number as a team.

  • Round 1
    • 100 air squats
    • 100 Crunches
    • Run 2 laps then climb Gloom Mtn
  • Round 2
    • 150 Pushups
    • 100 Sit ups
    • Run 2 laps then climb Gloom Mtn
  • Round 3
    • 150 Lunges
    • 50 Pull ups
    • Run 2 laps then climb Gloom Mtn
  • Round 4 (back on the turf to finish strong)
    • 50 Burpees

COT

Finished with prayer request, prayer, and thanks to the PAX!

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